🚨 Guide to getting started with Resistance Training 🚨 (First talk to your doctor & trainer) This beginner workout plan focuses on training your entire body twice a week, hitting every major muscle group in each session. The purpose is to be time efficient and maximize results without wasting hours in a gym. You’ll be using high-intensity techniques like going to failure, partial repetitions, and dropsets to maximize muscle growth, strength. By doing this twice a week, you allow enough recovery time for your muscles to rebuild while ensuring enough stimulation for good results. This approach reduces the time commitment while still achieving enough stimulation to grow muscle. Key Points: •Every muscle group is worked twice a week, ensuring enough stimulation for muscle gains. •Each exercise follows the same structure: 2-second concentric, 2-second eccentric, failure, partials, and two dropsets. •No rest between dropsets keeps the intensity high, exhausting your muscles fully. The plan: 1.Exercise Selection for Full-Body Training: You’ll target every major muscle group in each workout session. Choose 1-2 exercises per muscle group to ensure complete coverage: •Legs: Leg Press, Leg Extension, Leg Curls, Glute Thrust •Chest: Chest Press, Incline Press •Back: Lat pull downs, Lat Rows •Shoulders: Overhead Press, Lateral Raises •Arms: Bicep Curls, Tricep Pushdowns •Core: Planks, Ab Rollouts 2.Training Frequency: •Train your entire body twice a week. Each workout will target every major muscle group. •For example, you can train on Monday and Thursday or Tuesday and Friday, giving you 2-3 days of recovery between sessions to let your muscles rebuild. Example schedule: •Day 1 (Monday): Full-Body Workout •Day 2 (Thursday): Full-Body Workout 3.Workout Structure: •For each exercise, follow a high-intensity approach that includes going to failure, performing partials, and completing two dropsets. This is done for every muscle group in the session. •Each repetition should have a 2-second concentric phase (lifting) and a 2-second eccentric phase (lowering). •Go to failure on each set, then perform partial repetitions to exhaust the muscle even further. 4.Drop Sets to Failure: After hitting failure with full-range reps and then partials, immediately reduce the weight by 25% and go to failure again with the same controlled tempo. Then, reduce the weight by another 25% for the final dropset, again going to failure and using partials. 5.No Rest Between Drop-sets: There is no rest between the dropsets. This keeps the workout intensity high and ensures that each muscle group is fully fatigued before moving on to the next exercise. I think this is a great way to get started with weights. Let me know how it goes!

Posted by Doctor Tro at 2024-11-24 04:02:27 UTC